From health.yahoo.com
If you have type 2 diabetes, you've probably experienced the occasional blood sugar spike (and crash) after a meal. A little bit of a rise is normal: It's the natural result of your body breaking down carbohydrates into sugar, which enters the bloodstream. But the goal is to keep those highs and lows as steady as possible.
When blood sugar levels spike too high, for too long, hyperglycemia can result. This condition may be accompanied by symptoms such as excessive hunger, thirst, urination, and sleepiness, says Jaimie Uva, RD, CDCES, a dietitian and diabetes specialist at NewYork-Presbyterian Weill Cornell Medical Center in New York City.
To stabilize those post-meal ups and downs, it's important to make sure you're getting enough fibre in your diet. Unlike other carbohydrates, fibre can help regulate your blood sugar levels, which can then improve your metabolic health over the long term.
How Fibre Impacts Blood Sugar
Though fibre is actually a carbohydrate itself - one of the three main types in food, along with starches and sugars - it doesn't cause spikes in your blood sugar the way the other two can. That's because both soluble and insoluble fibre aren't absorbed by the body in the same way as other nutrients.
As soluble fibre moves through the digestive tract, it becomes a gel-like substance that slows the rate at which food is digested. "The impact is a steadier release of glucose into the bloodstream - a way to avoid sudden glucose peaks and dips," says Uva.
"A steadier state of glucose in the blood [helps you] feel fuller longer," she adds, which can also help improve your metabolic health: a measure of how well your body digests food and converts it all into energy. If your blood sugar levels are well managed, you'll likely have less chronic inflammation and a lower risk of coronary artery disease, neuropathy, and kidney disease, says Uva.
How Much Fibre Should I Aim for Each Day and at Each Meal?
People with type 2 diabetes should aim to get at least the recommended daily amount of fibre, which is about 14 grams (g) per day for every 1,000 calories consumed, says Uva. That averages out to about 25 g of fibre per day for women and 38 g a day for men.
But some research and experts suggest that number should be higher - above 30 g per day for both men and women.
You don't need to set fibre goals for every meal, though. "There is not a specific per-meal requirement for dietary fibre," says Uva. "However, when high-fibre foods are consumed at each meal or snack, [your] appetite is better regulated, and energy can be optimized."
Nor do you need to aim for a specific amount of soluble and insoluble fibre. Instead, try to incorporate both kinds into your diet, says Uva. (Insoluble fibre helps to bulk and soften stool for easier elimination, which is also important for your health, she says.)
If you're still unsure how to work fibre into your diet, Uva suggests talking to a registered dietitian (RD) and certified diabetes care and education specialist (CDCES), who can create a tailor-made meal plan for you.
Foods That Are Good Sources of Fibre
Fibre is a plant-based carb found in foods like whole grains, fruits, nuts, vegetables, and legumes.
Some of the best high-fibre foods are berries like raspberries and blackberries; chia seeds, flaxseed, pistachios, sunflower seeds, and other nuts; oatmeal; avocados; artichokes; whole-grain cereals, pastas, and breads; peas; and beans.
Uva suggests getting more fibre into your diet by adding berries and ground flaxseed meal to your oatmeal or Greek yogurt at breakfast; making chicken soup with farro and white beans instead of pasta or rice; and replacing starchy sides like mashed potatoes and mac and cheese with a chickpea-based Mediterranean salad or one with lentils, arugula, and avocado.
"Foods high in fibre are often vibrant, colourful, and fresh sources of plant-based fuel that can support optimal blood sugar trends and sustain energy throughout the day," she says.
Can I Get Too Much Fibre?
It is possible to get too much fibre if you have type 2 diabetes. Try to stick to the recommendation of 25 to 38 g of fibre a day. Too much fibre can lead to excessive bloating, pain and cramping, gassiness, constipation, and diarrhoea.
If you're trying to up the amount of fibre in your diet, go slow and stay hydrated, Uva says. "It's best to introduce increases in fibre gradually to avoid excess bloating and gassiness," she says. Drinking plenty of water can also help keep everything moving through the GI tract. Uva suggests using a nutrient- and food-tracking app to log your totals for the day.
Just don't pressure yourself to do anything too drastic or overwhelming with your diet.
"Managing healthy eating and type 2 diabetes may feel burdensome over time," Uva says. "Small, consistent changes go a long way. Even incorporating one or two new high-fibre foods a week can help diversify your intake."
The Takeaway
Fibre can help keep your blood sugar levels steady by slowing down the rate at which food is digested. That, in turn, can help people manage type 2 diabetes and improve their metabolic health.
Aim for at least 25 g of fibre a day for women and 38 g a day for men. Make sure to include both soluble and insoluble fibre in your diet.
Increase your fibre intake gradually to avoid bloating and other stomach troubles, and stick to small, consistent dietary changes - like adding one or two new fibre-laden foods to your diet each week.
